EPTOn January 10 2015 04:44 mordek wrote:
I recommend going all out on your squats.
I recommend going all out on your squats.
Make sure you don't need to walk anywhere for the next 3 days. Remember, it's cool to crawl.
TeamLiquid Health and Fitness Initiative For 2023 - Page 4
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JinDesu
United States3990 Posts
Make sure you don't need to walk anywhere for the next 3 days. Remember, it's cool to crawl. | ||
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Shottaz
United Kingdom414 Posts
Age: 28 || Height: 6'4" || Weight: 110.8kg Starting Date: 01/01/15 || Goal Date: N/A Weight goals -- [95kg] Training goals -- [Get out for a run at the weekend (i'm active with my job)] Nutrition goals -- [Cut out alcohol, stop eating like a sumo wrestler] Sleep goals -- [7 hours a night] SMART goal is always achieve a loss each weekly weigh in. Just going to log this here, might help with commitment. I'm 108.9kg now after 1 week (1.9kg loss) which seems a little too fast. Might just be initial body weight change to eating like a normal human being for a change and not being full of turkey and stuffing. I'm fairly confident I can lose weight easily, being tall, heavy and active I guess my BMR is probably in the 2700 range. Just run a quick test which says 2393 but that doesn't account for activity. | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
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Shottaz
United Kingdom414 Posts
On January 10 2015 20:14 NeedsmoreCELLTECH wrote: Weight loss will be very fast initially as a fat dude. Also, I'd recommend giving a strength training program a shot instead of just running - you'll look and feel much better with more muscle. It will even help with the fat loss, a workout doesn't need to take more than 30 minutes. Did you just call me a fat dude? It's true though, I think because I don't have a big stomach I never really consider myself that fat, I guess you could say I 'carry it well', the guys and girl at the office are surprised i'm dieting. Your advice is good, I actually had a pretty regimented weight programme for two months and it really increased my muscle mass, especially on my shoulders, pecs and arms generally. That's part of the reason i'm trying to lose weight because I have all this muscle now but I can't actually see much definition. Question, if i'm eating below maintenance, lets say I use 2500 and i'm eating 2000, will doing weights prevent or reduce the muscle atrophy from weight loss? I'm worried I might end up losing a lot of the muscle I gained while trying to get to my target weight. I'll Google it and see what it says. | ||
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Fwmeh
1286 Posts
Age: 30 || Height: 175cm || BW: 78kg Starting Date: 13/1/15|| Goal Date: 1/1/16 Current 1RM in kgs Overhead Press: 65 Bench Press: 120 Squat: 165 Deadlift: 195 Goalz: BW < 77 Overhead Press: 75 Bench press: 140 Squat: 180 Deadlift: 220 Squat really dependent on my knees not exploding, I keep waiting for them to get better, or at least get worse so I have to seriously do something about them. Lifestyle goals: Meeting new people and not hating it/them/myself | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
On January 10 2015 21:39 Shottaz wrote: Did you just call me a fat dude? It's true though, I think because I don't have a big stomach I never really consider myself that fat, I guess you could say I 'carry it well', the guys and girl at the office are surprised i'm dieting. Your advice is good, I actually had a pretty regimented weight programme for two months and it really increased my muscle mass, especially on my shoulders, pecs and arms generally. That's part of the reason i'm trying to lose weight because I have all this muscle now but I can't actually see much definition. Question, if i'm eating below maintenance, lets say I use 2500 and i'm eating 2000, will doing weights prevent or reduce the muscle atrophy from weight loss? I'm worried I might end up losing a lot of the muscle I gained while trying to get to my target weight. I'll Google it and see what it says. You minimize muscle atrophy with a good lifting program. If you cut without lifting, you might be disappointed with how little muscle you will retain. GL HF | ||
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Grobyc
Canada18410 Posts
Weight goals -- Looking to stay around 200-205lbs, lower bf% obviously Training goals -- 225 lbs bench, 285lbs squat, 365lbs deadlift Nutrition goals -- I think I am happy with these along with everything else I cut out of the template aside from maybe drink less beer. Goals for me last year were 225lbs bench from 160 (didn't even get close), 235lbs squat from 155 (got it in December), 295lbs deadlift from 245 (got it in November). So pretty hefty increases, hopefully not unattainable. Squat and deadlift goals from last year were set nicely, bench not so much... As a side goal I'd also like to be able to do a set of ~8 weighted dips/chin-ups/pull-ups. Previous post in 2014 thread: http://www.teamliquid.net/forum/sports/439963-teamliquid-health-and-fitness-initiative-for-2014?page=6#103 Thoughts on how attainable/difficult these are in relation to last year? With some feedback from last year my goals were really well set aside from bench which I struggled with. I'd like to re-set my bench goal to 225lbs which I think might be more attainable now that I'm mixing in 2 chest days a week. | ||
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Donkeys
Mexico308 Posts
- Keep my weight around 79-81kg (got up to 90 last year, not too high but I am 1.68m short). - Don't fuck around with my programming. - Bench 225 (ha). - 240kg total. Current lifts: Snatch: 104kg CJ: 125kg Squat: 172kg FS: 145kg Bench: 86kg x5 I has been a long time since I hit those lifts last year but I'm pretty sure I can hit them again and then some. | ||
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Lmui
Canada6221 Posts
Current stats: Height: 5'10" Body Weight: 180lbs Bench: 155lbsx5 Squat: 245lbsx5 Deadlift: 255lbsx5 OHP: 105lbsx5 Bent Over Row: 115lbsx5 Goals for 2015: Get down to 170lbs or so by summer, all these are x5 Bench: Bodyweight (Stretch goal: 2 plates) Squat: 3 plates (Stretch goal: 2x BW) DL: 3 plates (Stretch goal: 2.25x BW) OHP: 1 plate (Stretch goal: .9x BW) Row: 155llbs (Stretch goal: 1x BW) Currently following the ice cream fitness program here: http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout which I found on the /r/fitness wiki. It's been working out so far although I haven't always completed all accessory exercises due to time constraints between classes at school. https://www.reddit.com/r/Fitness/wiki/getting_started This wiki probably has more information in one place for beginners than any other site out there tbh. | ||
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Kronen
United States732 Posts
Age: 32 || Height: 5'11" (180cm)|| Weight: 190lbs (86kg) Weight goals -- <180lbs with a goal of 175lb Nutrition goals -- Continue to be diligent tracking food intake. For now I'm going to eat 1800 calories with 150g protein and 50g of fat and see what comes of my weight loss. 1800~1900cal last year had me plateau around 185lbs pretty hard and I'm hoping that with guidance from you guys I can break that plateau. Current Lift Values: (5/3/1 settings values) Overhead Press: 120lbs x 1 Bench Press: 185lbs x 1 Squat: 250lbs x 1 Deadlift: 270lbs x 1 Goal values: (keeping in mind you can only advance 5-10lb a month on 5/3/1) Overhead Press: 160lbs x 1 Bench press: 225lbs x 1 Squat: 320lbs x 1 Deadlift: 360lbs x 1 I'll be doing the 5/3/1 Program as I love how it has you lifting consistently and factors in the de-load. --- And some questions for you all: Do any of you have some source of information detailing the benefits of a good balanced high protein diet? My wife is very very old school Chinese when it comes to food. I took me a year to convince her that frozen meat is safe/acceptable to eat. It took another year to convince her that left-overs are AWESOME and can be saved in the fridge. She's trying very hard to accept and support my eating more protein, but I'm hoping you guys might have something for her to assuage her nervousness. I've introduced her to the r/fitness and bb.com forum nutritional stickies. Beyond fish oil and Vitamin D, is there a multivitamin regimen you would suggest? It's not that big of a deal, but I'm just wondering if my generic multivits will suffice. I'm supposing they will. Would you suggest creatine to a noob like me? My gut says to just leave it alone because I'm lifting lower value weights and trying to cut. It's also another scary jar of stuff to make my wife nervous. | ||
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IgnE
United States7681 Posts
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Kronen
United States732 Posts
Ultimately I'm going to go into my doctor and have her put it in writing, but anything you could post would be greatly appreciated. | ||
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IgnE
United States7681 Posts
I guess it's just weird to me that you wouldn't just eat what you wanted. | ||
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Kronen
United States732 Posts
If it's necessary to balance the meal, I'll eat what I want (bring some chicken to the table) but it costs political capital to do so... married life. | ||
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IgnE
United States7681 Posts
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Najda
United States3765 Posts
On January 13 2015 11:09 Kronen wrote: She likes to cook and gets insecure if I don't eat what she cooks with her. Up until recently she has viewed a half cup of beans or an egg as an adequate source of protein. If it's necessary to balance the meal, I'll eat what I want (bring some chicken to the table) but it costs political capital to do so... married life. Eat what she cooks and then cook more, or just ask her to make more (because it's just so good  ) | ||
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n.DieJokes
United States3443 Posts
Age: 22 || Height 176cm || Weight 78kg Caught shingles in April, then snapped my tibia in June, got a rod and screws in my knee and ankle. My current post leg break pr's (in lb's) Squat 275 DL 315 Press 175 Bench 305 Goals for this year: 1. I'd really like to pause high bar squat 315 and just generally get into 3 plate. Also I want my legs to looks symmetrical again, my fucking right leg is so much bigger and stronger than my left. 2. Run, just be able to run at all without an awkward gait. 3. Pull four plate with good form. We'll see, so far recovery's been okay but there's a lot of stiffness in my ankle :[ Unsurprisingly didn't hit any of my last years goals, it would be nice to make some lifetime pr's | ||
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decafchicken
United States20132 Posts
On January 13 2015 08:59 Kronen wrote: She's nervous about any potential health issues that may spring up from it. Cholesterol notwithstanding, I don't see anything. I had to convince her that it is not that Atkins crap as well. Basically she's just nervous about fad diets in general. Also she suffers from the bias that a meal that doesn't include rice as a/the main source of calories isn't a meal. Ultimately I'm going to go into my doctor and have her put it in writing, but anything you could post would be greatly appreciated. There's so many articles debunking meat = you will get high cholesterol and die bullshit that goes around. Quick google should do it, I know a bunch of studies have been posted in these threads in years past. I could dig up something if you need me too. re: creatine - It's one of the best and most researched supplements ever. Pretty much anyone moderately active should take 5g/day for the rest of their life. http://examine.com/supplements/Creatine/ | ||
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Fwmeh
1286 Posts
Did squats 3x5 @ 140kg, deadlifts 1x5 @ 170kg. Now my knees hurt every time I sit or rise. Have to work standing. Feeling sad. | ||
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decafchicken
United States20132 Posts
Press PR 3x5 @ 170lbs - fifth reps were a fucking struggle but powered through them. 175 would be awesome next week! DB Press 8, 6, 6 @ 60lb Tricep stuff This morning - Only had half an hour cause of stupid traffic ~~ Power Clean + Split jerk (finally!) - 50kg 70 90 100 105 110 115 120(comebackpr :p) http://instagram.com/p/xzBtreQCLD/ PM - Weighted pull ups 4x5 +40lbs Rows 3x12 @ 155 DB Rows 3x10 @ 75lbs Bicep stuff | ||
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